Want to Lower Appetite? Get to Know Ghrelin and Leptin

Ghrelin makes you hungry, while leptin makes you feel full

Medically reviewed by Jonathan Purtell, MS, RD, CDN

Ghrelin and leptin are hormones (chemical messengers) that work together to help your body balance hunger and fullness. Ghrelin makes you feel hungry, and leptin makes you feel full.

Ghrelin and leptin work independently and together to regulate your appetite. An imbalance in these hormones can disrupt appetite regulation and metabolism, leading to overeating and weight gain.

This article reviews ghrelin and leptin's role in hunger and weight gain. It also covers symptoms of an imbalance of ghrelin and leptin, ways to balance these hormones, and healthy foods that make you feel full longer.

Role of Ghrelin and Leptin in Hunger

Ghrelin is the hunger hormone. When empty, your stomach produces ghrelin, causing the hormone's levels to rise in your bloodstream. This effect signals to your brain that you need to eat, triggering hunger.

Leptin is the satiety (fullness) hormone. When you consume a meal and have had enough to eat, the adipose (fat) cells produce leptin and release it into the bloodstream. The rise in leptin tells your brain you have enough energy reserves, reducing your desire to eat.

Ghrelin vs. Leptin

One way to remember the difference between these two hormones is to associate the “g” in the word "ghrelin" with the “g” in "greatens" and the “l” in "leptin" with the “l” in "lessens." In short:

• Ghrelin greatens your appetite.

• Leptin lessens your appetite.
  

In addition to their role in appetite regulation, ghrelin and leptin also have some impact on your metabolism.

Metabolism is a complex set of chemical processes your body uses to convert food into energy. Ghrelin and leptin affect energy regulation, which involves burning calories and fat and storing fat for energy.

Hormones That Affect Ghrelin and Leptin

The endocrine system also produces and regulates additional hormones that interact with ghrelin and leptin. While this is not an exhaustive list, examples include:

• Insulin: The hormone insulin regulates blood sugar levels and helps reduce ghrelin after eating.

• Cortisol: This stress hormone stimulates ghrelin, so you will eat and have the energy to fight or escape danger.

• Reproductive hormones: Changes in reproductive hormones (estrogen, progesterone, testosterone), especially during puberty, pregnancy, or menopause, can impact ghrelin and leptin regulation.

• Adiponectin: Fat cells produce adiponectin to regulate insulin, metabolism, and appetite control.

• Peptide YY: This intestinal (gut) hormone helps decrease appetite.

Role of Ghrelin and Leptin in Weight Gain

An imbalance of either ghrelin or leptin disrupts your ability to regulate hunger and food intake. Too much ghrelin gives you a more robust appetite, causing you to overeat frequently. Overeating leads to consuming excess calories and storing those extra calories as fat, eventually causing weight gain.

If your body becomes resistant to leptin, you won’t know when you are full and must stop eating. Leptin resistance occurs when the brain loses the ability to recognize or respond to leptin signals. This makes portion control more difficult, causing you to overeat.

A leptin imbalance can also reduce your metabolic rate (how well your body uses fat as fuel). This can cause you to burn calories at a lower rate, store calories as fat, and gain weight.

A leptin imbalance can also reduce your metabolic rate (how well your body uses fat as fuel). This can cause you to burn calories at a lower rate, store calories as fat, and gain weight.

Symptoms of Hunger Hormone Imbalance

Your eating, sleep, physical activity, and genetics can all contribute to an imbalance of ghrelin and leptin. Symptoms of hunger hormone imbalances include:

• Feeling hungry all the time

• Difficulty feeling full

• Overeating

• Intense cravings for junk food

• Irregular eating patterns (e.g., frequent snacking, nighttime eating)

• Mood swings

• Stomach bloating

• Weight gain or difficulty losing weight, despite dieting and exercise

• Insulin resistance (can lead to type 2 diabetes)

• Trouble sleeping

• Fatigue (overtiredness)

• Metabolic syndrome

Health Conditions That Can Cause or Exacerbate (Worsen) Ghrelin and Leptin Imbalances

Health conditions that can cause or worsen ghrelin and leptin imbalances include:

• Having obesity

• Eating disorders

• Endocrine disorders

• Prader-Willi syndrome

• Leptin receptor deficiency

• MC4R gene mutation

How to Balance Ghrelin and Leptin Levels

Some people find that adjusting meal timing or intermittent fasting (start eating later in the day and stop eating a few hours before bed) can help reset hormone levels. But, you should only try this under the guidance of a healthcare provider, especially for people with chronic health conditions like diabetes.

Additional strategies to help regulate ghrelin and leptin include:

• A regular eating schedule (avoid skipping meals as it can lead to ghrelin spikes and overeating later)

• Mindful eating (paying attention to hunger and fullness cues)

• Limiting sugar and highly processed foods

• Getting adequate sleep (aim for seven to nine hours of sleep each night)

• Stress management

• Regular moderate physical activity

• Drinking plenty of water

• Eating a balanced, healthy diet

• Limiting late-night eating (finish eating a few hours before bedtime)

If you have hormone imbalances, talk with a healthcare provider or an endocrinologist (a medical doctor specializing in hormones and metabolism). They may also suggest a consultation with a dietitian or nutritionist.

Foods That Keep You Fuller Longer

A diet rich in processed foods like white bread, sugary snacks, and junk food can cause an imbalance of ghrelin and leptin. These types of food cause rapid spikes and crashes in blood sugar levels. When blood sugar drops quickly, the body makes more ghrelin, making you feel hungry.

Foods high in fiber, healthy fats, and protein help you feel fuller longer and stabilize your sugar and energy levels. For example, steel-cut oats are rich in insoluble fiber, meaning they absorb water and expand in your stomach, making you feel fuller. Legumes (beans, lentils, chickpeas) are another great example, as they are high in fiber and have a low glycemic index (foods that help stabilize blood sugar).

While this is not a complete list, examples of foods high in fiber include:

• Air-popped popcorn

• Almonds (also include healthy fat and protein)

• Apples

• Artichokes

• Berries

• Broccoli

• Brussels sprouts

• Legumes

• Oats

• Quinoa and brown rice

• Seeds (chia, flax, pumpkin)

• Sweet potatoes

• Whole grain bread

Examples of foods with healthy fats include:

• Avocado

• Coconut

• Dark chocolate

• Eggs

• Fatty fish (salmon, mackerel, trough, sardines)

• Natural nut butter

• Nuts (almonds, walnuts, cashews, pistachios)

• Olive oil

• Olives

• Seeds (chia, flax, hemp, pumpkin)

• Soy-based foods (tofu, tempeh, edamame)

Lean protein sources include:

• Fish

• Lean cuts of beef

• Lean cuts of lamb

• Legumes (black beans, chickpeas, lentils)

• Pork tenderloin

• Skinless chicken

• Tofu or tempeh

Summary

Ghrelin and leptin are hormones that help you keep your appetite in check. Ghrelin stimulates your desire to eat, while leptin signals fullness. An imbalance in either hormone can lead to overeating and weight gain. Sometimes, a health condition can lead to an imbalance. But, typically, you can help prevent an imbalance through a diet rich in fiber, healthy fats, and protein, drinking plenty of water, sleep, stress reduction, and moderate physical activity.

Read the original article on Verywell Health.